8 Health Benefits Of Taking A Morning Walk

For many people, a morning walk can be an instant mood lifter. Medical facts aside, think about this. when you play, you'll be in the sun, and this little dose of vitamin D will help you wake up in no time. Not only will you have better circulation, but you'll also be able to enjoy all that your neighborhood (or wherever you are) has to offer.

It can also be a time when you can let go of whatever is stressing you out and focus on what you hope to accomplish that day. The trees, the new coffee shop on the corner, or even the clothes of the people you meet will help you feel modern. And it doesn't hurt to blast your favorite tunes while you're at it.

But walking isn't just good for your mind; it's also good for your body. Because this activity is low-impact, anyone, regardless of fitness level or age, can do it without prior training or experience. Because it's gentle on the body, many people think they're not getting any exercise at all when they walk, but it's actually quite the opposite.

According to the Mayo Clinic, walking can help your heart stay healthy, preventing and treating conditions like heart disease and stroke. Plus, it can even help some people lose weight, according to Harvard Medical School. If you're worried about recent or past health conditions, check with your doctor before going for a routine walk, but if you're up for the challenge, we asked experts to share eight ways you can get the most out of your morning walk .

Improves the health of the cardiovascular system and blood circulation

"About an hour before you wake up, your body starts preparing for the new day," says Dr. Manuel Flores, who is also dean and vice president for research at the University of Medical Sciences of Antigua. At that point, "your blood pressure starts to increase, as does your heart rate, and your endocrine glands start releasing more hormones to prepare your body, including thyroid hormone (also called thyroxine)," he explains. . This is where a morning walk comes in handy. "By walking every morning, you reduce the increase in blood pressure and heart rate, improving the health of the cardiovascular system," says Flores.

Improve the body's ability to use oxygen and breathe

A morning walk can be good for the soul and the lungs. "If you have a doctor's approval, morning walks can be very beneficial for people with lung diseases such as chronic obstructive pulmonary disease (COPD)," says Sherry Tooley, 2021-2022. President and CEO of the American Respiratory Association. Care: "Walking is a low-impact activity that can improve the body's ability to use oxygen," he adds. In fact, according to a 2016 study published in the Journal of the CAD Foundation , "patients who walked at least 60 minutes a day reduced their CAD readmissions by 50%" with a goal of walking 5,000 steps.

Make a long-term positive impact on your health

There is no limit to how daily walking can help improve your physical health. Flores recommends at least 150 minutes of walking a week, and Tully agrees, suggesting 30 minutes a day. "Daily walks can help prevent or manage a variety of health problems, improve cardiovascular health, improve mood, reduce stress and more, including metabolism," says Tooley. "These benefits can also support your respiratory health. Heart and lung health go hand in hand. So as long as your doctor allows you to do this activity, walking has great health benefits.”

Reduce stress and improve your mood

Flores and Tully agree that walking helps clear the mind and improve mood. According to a 2020 study published in the International Journal of Environmental Research and Public Health , "respondents who walked or exercised regularly had better emotional health than those who did not exercise regularly."

Reduce the risk of Alzheimer's disease

"Morning walks also strengthen muscles, clear the mind, improve mental health and reduce the risk of Alzheimer's disease," says Flores. In fact, in Alzheimer's Disease Review 2020, researchers found that "an eight-year prospective study found that women who walked more had less cognitive decline throughout the study period."

Reduce the risk of infections such as Covid-19

We all want to make sure healthy choices are made to deal with the ever-present threat of infections like Covid-19, and walking is an easy way to do that, say our experts. "A daily walk increases immune function and can reduce the risk of contracting infectious diseases," says Flores.

Lowers blood pressure

The health benefits of regular walking continue. According to Flores, because walking gets your heart rate up (even when you don't want it to), it can directly help lower blood pressure. Starting the day with a walk increases the useful power. "By starting right after you wake up in the morning, you can reap the rewards throughout the day," adds Tooley.

You have fewer sick days per year

That's for sure. this morning routine can reduce the number of sick days you take during the year. "Studies have shown that people who walk at least 150 minutes a week have about 40% fewer sick days," says Flores. This means you'll have more time to do what you love, instead of spending days cooped up at home with cold medicine.

8 health benefits of a morning walk Nutriclap: